11 July

Training (7a)

A. 2 position pause isometric strict hspu (1 second in the concentric
1/3 and 2/3 of the way up) accumulate 20 doubles - rest as needed
*Complete

B1. Burpees; 15 AFAP x3; rest 30 sec
*Complete, around 27-29 seconds

B2. Legless Rope climbs; 2 reps x3; rest 30 seconds
*Complete, 25-30 seconds

B3. Kipping hspu; 20 reps x3; rest 3 min
*U/B, didn't see time

C. CTB pull ups; 30 reps AFAP x3; rest 4 min
*U/B - U/B - 16-5-1-x
*Stopped at 22, was crushed here. Never recovered after 2nd set of u/b. 

+

Row 20 min easy
*Complete